Live like the Mediterraneans

Greeks live longer than any other population in the world. They are 20% less likely to die of coronary artery disease than Americans and have 1/3 less cancer than in the US. Give thanks to the Mediterranean Diet...

Mediterranean Diet isn't a diet, it's a way of life. Eat fresh fruits, vegetables, whole grains, nuts, seeds, legumes, seafood, yogurt, olive oil, and wine in moderation.

Vegetables: Tomatoes, broccoli, peppers, spinach, eggplant, mushrooms, lentils, chick peas

Fruit: Apples, oranges, grapes, pineapples, mangoes, cantaloupes, watermelons, strawberries, kiwi. Fiber, nutrients, vitamin C, carotenoids, phenolics

Whole Grains: Bread, pasta, potatoes, polenta, rice, and couscous. Full of vitamins, fiber, minerals, and nutrients. It has been found that following a diet low in animal products and high in plant foods is a decreasing factor in heart disease, diabetes, and some cancers.

Alex's Fav: Avocado with Tuna Sashimi

Olive Oil: Replace fats such as butter and margarine.

A compound in olive oil--olecanthal may reduce inflamation which can decrease incidence of heart disease, diabetes, arthritis, Alzheimer's, and autoimmune diseases.

Omega-3: Fish: salmon, tuna, sardines, trout and flaxseed

Omega 3 fatty acids may reduce heart attacks, blood clots, hypertension, strokes, certain cancers, and neurological disorders.

Healthy Fats: Olive oil, nuts, seeds, avocados, omega-3 fatty acids

Tips:

*Choose natural peanut butter instead of the kind with added hydrogenated fat added.

*Eat a variety of whole fruits and vegetables--aim for 7-10 servings a day.

*Use canola or olive oil while cooking.

*Choose fish and poultry rather than red meat.

*Switch to skim milk, fat-free yogurt, and low-fat cheese.

*For a snack, grab a handful of mixed nuts.

*Drink a glass of red wine at dinner.

*Avoid processed foods and eat seasonally fresh food.

*Exercise 3-4 days a week

Mediterranean Diet + Yoga

From the yoga perspective, nutrition emphasizes eating small quantities of high quality foods. Foods that provide energy, are wholesome, and have optimal nutritional value. The high quality foods include: fruits, vegetables, whole grains, and nuts. Not all yogis are vegetarians but it is advised to eat meat in moderation. Meat contains toxins which is a waste product of muscle metabolism thus meat will slow down yoga progress. Yogis also emphasize eating fresh food and a large portion of consumption should be raw.

Alex's Fav

Sabra Hummus--Chickpeas are the main ingredient which is

a great source of soluble fiber (this lowers cholesteral). Eat with fresh pita,

Stacy's pita chips, fresh cut vegetables, and use it as a spread to substitute for cream cheese or butter.